Mindfulness teacher and author Kimberly Brown offers relaxed practice whenever you need a break. Take this moment and reconnect with yourself.
Sometimes, when we need a break, the best gift we can give ourselves is just a moment of quiet breath and just a moment to remind us of who we truly are.
In this gentle guided practice, Kimberly Brown uses simple repetitive phrases to draw attention and provide a place to rest and reset.
Meditation when you need a break
Read and practice the guided meditation script below and pause after each paragraph. Or listen to audio practice.
Turn it inward. You can tell yourself, hello, I’m here. Hello, my beautiful self, I’m here for you. Anything that’s happening to me is very welcome.
Note that this practice involves a longer pause of complete silence for reflection and presence. Feel free to pause the recording if you need more time.
First, don’t forget that you don’t need to do anything during these few minutes. Make decisions and commitments to yourself to shut your device out, stop talking, find a quiet place you can do without being disturbed. If necessary, pause this recording and take a few minutes to find the spot and then come back. Then, when you’re ready, stay still. Be welcoming. Greet yourself and whatever you are going through now. Cover one hand in your heart, and place one on your belly and truly pay attention to you. There’s a very good chance you’re watching. Turn it inward. You can tell yourself, hello, I’m here. Hello, my beautiful self, I’m here for you. Anything that’s happening to me is very welcome. Now gather all your attention, bring it in your hand, feel it as your hands, on your hands, palms, and each finger is placed on your heart and stomach. Connect through the palm of your hand with your breath. As your body pays attention to the palms and fingers above your hands, each inhalation and each breath. Just a few moments, here, choose to keep your attention in your hands, feel your breath, and observe your attention. And once your attention is gone, gently but firmly restore it so that a kind parent will keep the child safe. Where is your attention now? Do you need to gently return to your breath, fingers, and palms? Please rest here for another minute. Now, gather your attention in your belly, imagine your hands in your heart, with those whom you love you easily. This could be a dear old friend, an aunt, an uncle, a pet, a teacher. Imagine that you two are in a place that means something to you, a place that is comfortable and safe for you. I want you to notice their faces and their beautiful presence. And notice how you feel in front of them. Now, tell them and you, and may we remain connected to our true self. May we be stable and brave. May we maintain a connection with our true self. May we be stable and brave. Keep this visualization for two people here for a few minutes and continue repeating these phrases like giving a gift. May we maintain a connection with our true self. May we be stable and brave. Have you lost your connection with the two? Do you plan or remember? Are you okay. Imagine you and this dear being, start again and come back gently. May we maintain a connection with our true self. May we be stable and brave. In just about a minute, repeat these phrases as if you were giving a gift. Give yourself this gift of kindness to this loved one. Please check in yourself. If your attention wanders from this dear person, please reconnect. Look at their lovely faces. Keep repeating it, may you stay connected to yourself. I hope they are stable and open. Place your hands on your heart and belly and you can dismantle your visualization. In this moment, give your presence, your experience, your beautiful self and yourself the same wisdom. Will I stay connected to my true self? I hope they are stable and open. It is recommended that you continue practicing even after this recording is over. Or you can finish now and practice again and again when you feel like you need a break. Before you wake up, open your eyes and do your busy life and once again. Before you do that, thank yourself. Remember how valuable it is to be exposed to your compassion and wisdom, your true nature. I appreciate this practice and I appreciate your practice and your good heart.
